Stability Ball Dumbbell Overhead Triceps Extension

Target Body Part: Abs, Arms

Primary Muscles: Triceps, Transverse Abdominus

Secondary Muscles:Trapezius (Traps), Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids (delts), Posterior Deltoids (delts), Serratus Anterior, Rectus Abdominus (abs), Gluteus Medius/Minimus (Abductors), Quadriceps (quads), Hamstrings, Adductors, Obliques

Equipment Needed:Dumbbells, Stability Ball

Step 1

Starting Position: Sit on a stability ball with both feet firmly placed on the floor, hip-width apart or wider. Hold a dumbbell with both hands wrapped around the dumbbell handle. Brace your abdominal/core muscles to stabilize the spine. Pull your shoulder blades down and back. Do not allow your back to arch. Your head should be aligned with your spine. Maintain these engagements throughout the exercise.

Step 2

Upward Phase: Exhale. Slowly press the dumbbell overhead. Straighten your elbows until your arms are vertical to the floor. Your elbows are pointing forward; straight but not locked. The dumbbell should be positioned directly over your head with your palms facing upwards and the dumbbell hanging vertically from your palms. Maintain your balance. Do not change the position of your head, torso, upper arms, wrists or feet. Keep your feet pressed into the floor and abdominals engaged to maintain stability throughout the entire exercise.

Step 3

Downward Phase: Inhale. Bend your elbows in a slow and controlled manner, lowering the dumbbell behind your head. Do not allow the upper arms to move. Continue to bend the elbows to a 90 degree bend or until your upper arms begin to move backward. Do not make contact with the back of your head. Do not change the position of your head, torso, upper arms, wrists or feet. Slowly straighten the elbows and return to start position. Repeat.

Attempt to keep your upper arms vertical to the floor throughout the exercise and keep your elbows shoulder-width apart. Avoid arching in your low back as you extend your elbows overhead.

Step 1

Starting Position: Sit on a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet firmly placed on the floor, hip-width or wider apart. Hold a dumbbell with both hands wrapped around the dumbbell handle. Stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining this position throughout the exercise. Your head and neck should be aligned with your spine.

Step 2

Upward Phase: Exhale and slowly press the dumbbell overhead, extending your elbows until your arms are vertical to the floor, elbows pointing forward but not completely locked. The dumbbell should be positioned directly over your head with your palms facing upwards and the dumbbell hanging vertically or angled slightly. Maintain your balance and avoid changing the position of your head, torso, upper arms, wrists and feet. Keep your feet pressed into the floor and your hips pressed up towards the ceiling to maintain stability throughout the entire movement.

Step 3

Downward Phase: Inhale and allow the weight to slowly bend your elbows, lowering the dumbbell behind your head in a controlled manner without moving your upper arms. Continue lowering the dumbbell until your elbows reach a 90 degree bend or until your upper arms begin to move backwards, but avoid making contact with the back of your head. Avoid changing the position in your head, torso, upper arms, wrists and feet.

Attempt to keep your upper arms vertical to the floor throughout the exercise and keep your elbows shoulder-width apart. Avoid hyperextension in your low back as you extend your elbows overhead.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.